Workout Description
4 Rounds for Time
43 Elevated Push-Ups (24/20 in)
19 Box Step-Ups (per leg) with Kettlebell (24/20 in, 18 lb)
10 Burpee Pull-Ups
505 meter Row
Cash-Out: Exclaim "for the Paratrooper in the Sky" and 1 Elevated Push-Up (24/20 in)
Why This Workout Is Hard
Hero WOD. 4 rounds combining challenging push-up variation, weighted step-ups, complex burpee pull-ups, and rowing. High volume and varied movements test endurance and strength.
Benchmark Times for Cookie
- Elite: <48:45
- Advanced: 48:45-46:15
- Intermediate: 46:15-41:30
- Beginner: >41:30
Training Focus
This workout develops the following fitness attributes:
- Endurance (8/10): Four rounds including 505m rows and multiple other movements create a significant cardiovascular endurance challenge.
- Stamina (8/10): High volume of elevated push-ups, weighted box step-ups, and burpee pull-ups will heavily tax muscular stamina in the upper body, legs, and core.
- Strength (5/10): Weighted box step-ups (18 lb) and the pull-up component of burpee pull-ups require moderate strength, repeated many times.
- Speed (5/10): Maintaining a consistent pace on the row and efficiently cycling through the other movements is key for overall time.
- Power (4/10): The jump in burpees and the pull in burpee pull-ups have power components, but the WOD is more focused on stamina and endurance.
- Flexibility (3/10): Basic range of motion for push-ups, step-ups, burpees, and pull-ups.
Modality Profile
A triplet with one gymnastics movement (Push-ups) and two weightlifting movements (Back Squats, Power Cleans). Weightlifting dominant.
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